Long Road Back

So this weekend I did something I never did before....had a personal trainer session.

The workout was the best workout I ever had, it was a mix of body weight exercises and TRX. If you don't know TRX check it out.

The Workout
Time 45 Minutes

Group 1 (2 sets with 60 sec rest)
Toe Touch Jumps x20
Body weight squats x20

Group 2 (2 sets with 60 sec rest)
Kettlebell Swings x20
Jump Squats x20
At this point my legs where like jelly and I was mad as hell.

Group 3 (2 sets with 60 sec rest)
TRX Body pulls (for the back)
Cable Twist (Like swinging a bat) each side x10

Group 3 (2 sets with 60 sec rest)
Dumbbell Squats with a shoulder press at the end x20
Diagonal Ball-Raise with medicine ball (no joke)

Group 4 (2 sets with 60 sec rest)
T-Bar (back) no weights x20
Smith Machine bar push up with knee tucks x20

Group 5 (2 sets with 60 sec rest)
Tricep pull down x20
Jump Squats (again) at this point I was using the F word

Group 6 (1 sets with 60 sec rest)
On all fours (alternate leg and arm lifts)
On all fours lift you leg like a dog pee'ing x10 each side
Hold a push up position for 30 secs.

I have 1 more sessions with this trainer (Saturday)

The key to this workout is to know you Heart rate zones
TRAINING ZONES
Healthy Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!

Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.



Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.

Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.

Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.
This week I will get back to my once awesome full body workouts.

Thanks for reading I hope you try this workout.  1

Event + Response = Outcome

WOW! It has been well over a year since I blogged.

I moved to a new job, my beautiful kids are growing fast and still struggling with my health..
My eating habits went back to the old Will. i did continue to go to the gym but not with the same motivation of results.

I did not gain all the weight I lost but I am close to the beginning. Its crazy how any one event can total throw you off track.

At this point I lack motivation but finding this blog again has given me a spark. This weekend I am going to get my self in order, find a workout and regain my committment.

I need to get back on the horse and it starts today! Who is with me? I'M BACK......

P.S. anyone have coupons for the vitamin shoppe ijs :)

Today 10/29

All,

I have a lot on my mind lately, and I think my workouts are really helping get through it.

I am definitely looking to change up my routine, maybe do a little more cardio in at the end of my workout. I need more motivation.

I didn't have much time in the gym today but got a good chest workout in and at least 30 mins of cardio at the end.


Thanks

Will

Interesting Image

The Skinny guy in me hasn't given up yet!

Wednesday 5/19 Workout

I’m Backkkk…It’s been awhile.

Sorry for the delay I know a lot of people have been wondering “Where is my leader?” Well here I am.

Even though I was not blogging I was still hitting the gym everyday (Monday – Friday) and an occasional run on Saturday.

I also starting doing a nice walk at lunch time, I am using a app on my phone called Cardio Trainer. It tracks my distance, calories, speed, and it even tells me the climb.

It is awesome and pretty accurate. I attached a image of what my results look like

Today in the gym was my Back and Bicep workout:

Day 3

Back and Biceps
3X Sets each group
Reverse Grip Bent-Over Rows (Compound)
Hyperextensions (Back Extensions)(isolation)
Barbell Deadlift(Compound)
Seated One-arm Rows(Compound)
Front Lat Pulldown(Compound)
One-Arm Dumbbell Row (Compound)
Biceps:
Zottman Curl (Basic Curl on the way down rotate palms down)
Hammer Curl
Cable Curl
Incline Dumbbell Curl
10-15 Minutes HITT cardio (Treadmill, Bike, Jumprope or Elliptical)

My workouts have been good lately, I was maintaing my weight but now I seem to be back to losing.

Friday 4/23 Workout

Hello Fitness Followers!

If you are like me you are happy its Friday, yesterday I created a full week workout routine from scratch. I will post each day starting next Monday.

Today I did my custom Full body workout.

Fullbody Workout:
2X Sets each group
Bench Press (Compound)
Cable Crossover (isolation)

Dumbbell One-Arm Shoulder Press(Compound)
Front Cable Raise (Isolation)

Weighted Bench Dip(Compound)
Cable Triceps Extension (Isolation)

Reverse Grip Bent-Over Rows (Compound)
Hyperextensions (Back Extensions)(isolation)

Zottman Curl (Basic Curl on the way down rotate palms down)
Hammer Curl

Lying Machine Squat (Compound)
Leg Curls(isolation)

Decline Oblique Crunch (Compound)
Exercise Ball Crunch (isolation)

10 Minutes HITT cardio Treadmill

I am sure as you can tell by looking at it, there are alot of exercises. I was able to finish the workout but I didn't have much time to do my cardio.

Next time I will elminate some exercises so I  will have time for more cardio. Overall it was a good fullbody

Check out this cool tip if you use the Elliptical:

menshealth.com
Elliptical Trainer

YOUR FORM
The mistake: Too little resistance. "Some people go so fast that it's almost momentum working for them as opposed to their having to propel the step," says Holdsworth.
The fix: Set the resistance correctly. Gliding isn't good. "When you make a revolution, you want to feel you're pushing the ramp down," says Holdsworth. "Have weight there rather than flipping around freely." As your balance improves, keep your hands at your sides; you'll recruit core muscles to keep yourself stable.

YOUR WORKOUT
The mistake: Falling into boring ruts.
The fix: Do intervals. "You'll be able to reach a higher intensity for a sustained period of time," says Holdsworth. Try 90-second blasts every few minutes, with recoveries twice as long. "As your fitness level increases, reduce the recovery time," says Holdsworth.

I am happy the week is over, this was a great fitness week for me. I hope it was for you too.

My Healthy change for the day...Think positive when reaching for your goal.

Thanks you reading,

Will

Thursday 4/22 Workout

What up fitness friends!

Sorry I didn’t blog yesterday; I know I broke a few hearts.

The past few days I have been doing my cardio at the end of the workout rather than before and already I am noticing a difference.

Today was the dreadful Legs and Ab routine

Leg Superset Workout:

• A. Squats
• B. Leg Extensions 
  
• A. Leg Press


• B. Dumbbell Lunges (These Hurt)  


• A. Dumbbell Deadlift


• B. Leg Curls

AB Workout:

• A. Decline Oblique Crunch
• B. Laying Leg Raises  
• A. Ball Crunch
• B. Ball Plank Extensions (this is my best description)

5 minutes on the Elliptical
10 Minutes of HITT Jump Rope

The Ab work felt good, and I love doing the Jump Rope. Jumping Rope is so simple and the best cardio you can have, and you can do it anywhere backyard, in the living room …..

Note: if you are looking for some new exercises here is a great website.
http://www.bodybuilding.com/exercises/

Thank for reading,
Will

Me so far: